Welcome to this meditation to sleep.
We are going to have a metaphorical story that will help you soothe your breathing and that will allow you to have a restful sleep.
It is a story of an animal and a hero that is created specifically to help you have a restful sleep,
A calm sleep,
Regular breathing.
And this meditation is very good for people that have sleep apnea,
Which means that sometimes the breathing stops meanwhile you sleep.
This metaphor is there to retrain your unconscious mind,
Your body to have a regular breathing during the sleep.
So let's begin.
Please allow yourself to lie down in your bed and please close your eyes.
The more that you listen to my voice,
The more that you are relaxed.
The more that you hear my voice,
The more that your body is more and more and more heavy.
The more that you hear my voice,
The more that your mind is quieter.
This story is called the Odyssey of the Heron and the Soothing Wind.
And we are going to be transported to a tranquil landscape by a large lake.
The air is mild,
Slightly cool and the water is as calm as a mirror reflecting the stars.
It is a peaceful place,
A sanctuary of serenity where everything seems in perfect harmony.
At the center of this lake lives a majestic heron,
An amazing bird,
Calm and relaxed.
It is the guardian of this peaceful space and its mission is to stay connected to nature,
To the serenity of its environment.
This heron is you,
It is your guide through the night of relaxation and healing.
The heron stands on a large rock at the edge of the lake,
Its feet gently anchored in the water.
With each breath,
It gently closes its eyes focusing only on the fresh air flowing in and out of its lungs.
It inhales deeply,
Its feeders fluttering slightly in the calming breeze.
It exhales slowly,
Letting its body relax with each breath.
The heron inhales and exhales in perfect harmony with nature.
Your breath like the heron is light,
Calm and fluid.
Imagine each inhalation as a gentle wave lapping the shores of the lake.
Each breath fills your lungs with calm and lightness,
Like the clear,
Refreshing water of the lake.
As you exhale,
Imagine this wave slowly receding,
Carrying with it all tension,
Worry and disturbing thoughts.
With each exhalation,
You feel more and more relaxed.
As you continue with your breathing,
Breathe in,
Breathe out,
You feel more and more calm,
More and more at one with this peaceful place.
The heron observing the night sky feels perfectly grounded.
He breathes gently and each movement of the air becomes a silent dance,
Soft and steady.
The air around him,
Like his breathing,
Is calm and fluid.
He allows himself to be carried by this soothing breath,
Just like you.
Imagine that your breath is like the heron's wing,
Spread in a calm and measured movement,
Gliding gently through the air without effort.
The breeze blowing gently across the lake's surface is a metaphor for your breathing.
It's steady,
Never rushing,
Never forcing anything.
It simply lets itself be carried by nature.
The heron,
Like you,
Harmonizes with this wind and you surrender to his gentleness.
Imagine this wind caressing your body with each exhalation,
Like a soothing touch,
Eliminating all tension and leaving you in a state of absolute calm.
In the distance,
The lake is perfectly calm.
The water's surface is a picture of serenity,
Without waves of turbulence.
The heron,
Like water,
Does not fight the wind,
It adapts,
It breathes,
It waits.
Its breathing,
Like yours,
Becomes increasingly regular,
Each breath following the previous one,
In a gentle symphony.
There is no agitation,
No rush.
The heron is attentive to its surroundings,
It is fully present,
Just as you are in this moment.
Now imagine that,
Like the heron,
You are in complete control of your breathing.
Every breath that enters your body fills you with calm and tranquility.
As you breathe in calmly and you breathe out,
Every exhalation frees you from tension and worry.
Please breathe in,
Allow the worry to come and breathe it out.
Allow again the worry to come to your mind and breathe it out.
As you breathe out,
Continue the breathing out till the end,
Till you sense that you can no more,
And then you breathe in again.
Let's do it one more time.
Breathe in and build all the worry.
Now breathe out and release all the worry.
Now think of all the tension that you have,
Maybe the different things that you want to do that you couldn't do.
So breathe in all of this tension,
All the thoughts,
The situations that you think of,
Breathe it in and breathe out and release it from your body.
Again breathe in and breathe out.
Breathe this tension in and breathe it out.
We'll do it one more time.
Breathe in this tension and breathe it out.
It can go away,
You don't need it.
You just need now to allow your body to be as relaxed as possible,
To have a restorative sleep.
You let your breath become as natural,
Calm,
Fluid as the herons,
Breathing deeply and calmly,
Effortlessly,
Without fear.
If there are still some disturbing thoughts,
Every disturbing thought that might arise in your mind,
Imagine it like a small wave brushing the surface of the lake.
It comes,
Then it recedes,
Carried by the gentle wind.
It comes again,
Then it recedes.
You have nothing to do but let these thoughts slide and disappear like clouds in the night sky and you envision them.
Disappearing like the clouds in the night sky.
The heron,
However,
Does not worry about what might disturb its calm.
It knows that each moment it experiences is an opportunity to breathe and relax,
To let itself go into the present moment.
Like the heron,
You surrender to the gentleness of the wind and the tranquility of the lake.
Each breath becomes a silent journey of peace.
And with each exhalation,
You release even more tension.
The wind blows gently around you and you feel deeply soothed.
Your breathing like that of the heron remains fluid.
It remains regular.
It remains perfect.
The breeze,
In all its simplicity,
Accompanies you,
Guiding you on this journey of calm and serenity until you find yourself in a deep restful sleep.
You know that like the heron,
You are in perfect harmony with your environment and that each breath leads you a little closer to restful sleep and complete healing.
Allow yourself just to calm your mind and relax your body.
With each breath,
Like the heron breathing calmly,
You feel more and more relaxed,
Ready to fall into a deep and restful sleep.
This is the end of this story.
I wish you an amazing night's sleep and you can hear the affirmations for restful sleep and calm breathing that are here too.
See you in another sleep meditation and please rate this audio.
